Position || |
- To start the rolling plank ball exercise, kneel in front
of the ball about 1 foot from the ball and lean on your forearms so that your
shoulders are at about 90 degrees.
your abdominal muscles.
- Slowly straighten
your arms to move the ball ahead.
normally and use a slow and controlled movement. You may find it easier
when you are first learning to inhale as you let the ball roll away from
you, then exhale as you bring the ball back. Ultimately you need to be able
to breath normally and
maintain neutral position throughout any dynamic movement.
the ball under your elbows at the point of full extension.
before your hips start to sag.
- Pull yourself back
to the start position.
Movers || |
- Abdominals, hip flexors, shoulder extensors
this exercise if you feel any shoulder pain or instability.
you have a history of shoulder dislocation, consult a physical
therapist prior to trying this exercise.
- This exercise places a large demand on your neck stabilizers as well. Be
sure to keep chin tucked down and tongue against the roof of your mouth.
- If you
are having trouble with this, work on the static exercises - Static Pushup on Knees, Static Pushup on Toes.
increasing your lever in
Rolling Plank 2
- Using a smaller ball will increase the load on your shoulders
- Using a firmer ball will reduce the area of contact the ball has with
the floor making it less stable.